May 9, 2025
Calcium plays a vital role in maintaining bone health, improving nerve functions and muscle activity, its absorption can vary based on timing and dietary pairings. Some of the best sources of calcium in foods are listed below.
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Fenugreek leaves contain about 100-150mg of calcium per 100g. This can be cooked as a vegetable for lunch. Remember to cook it properly to reduce its bitterness and cooking also enhances calcium absorption by breaking down phytates.
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The calcium level in drumstick leaves is very high, from 250 to 350 mg per 100g. It's preferable to consume stir-fried or in the form of curries for lunch. Heat enhances the bioavailability of calcium and reduces bitterness.
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Approximately 105–120 mg of calcium are present in 100g of chickpeas. Chole or chana cooked and soaked is best consumed for lunch. For a filling, protein-rich and calcium-rich dinner, serve it with rice or roti.
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These green leaves are known to provide up to 215mg of calcium per 100g. It can be stir-fried during lunch or cooked separately as well. These leaves are rich in iron and vitamin K, supporting bone health and muscle repair.
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Curd, a staple in Indian households, provides 200–250 mg of calcium per cup. It is best consumed with lunch to aid in calcium absorption and digestion. For a balanced lunch, accompany it with chapati or rice.
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Rajma offers about 140mg of calcium per 100g. This is best consumed for lunch with rice and green salad to go along with it. This is a protein-calcium combo. Remember to soak the beans properly to improve digestion and nutrient availability.
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Only one tablespoon of sesame seeds contains about 88mg of calcium. Sprinkle them on curries and salads for maximum absorption. They are best consumed during lunch.
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Include soybeans in your curries or as soy chunks for lunch or dinner. Soybeans contain about 200mg of calcium per 100g. Their protein content makes them a healthy vegetarian option.
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More than 340 mg per 100g, ragi is amongst India's superior plant sources of calcium. Eat it as ragi roti at lunchtime or as a breakfast porridge. Vitamin D derived from sun makes absorption that much easier.
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Homemade paneer or cottage cheese delivers around 200-250mg of calcium per 100g. Ideally, it should be taken for lunch, paired with vegetables and cooked in minimal oil; it supports muscle strength and bone density.
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